Kettlebells are a great tool to have for your workouts. Especially now with a lot of people not in the gym.
Kettlebells can provide a perfect combo of Strength, Conditioning, & Balance.
They are perfect for a home workout. Since you only really need one.
KBs improve core and stability. Helps with mobility, and range of motion. And helps with muscle imbalances (versus a barbell, where your “stronger” side can take over).
Now that I sold you on getting a kettlebell or using one that you have access too, what exercises should you do??
Seriously, they can work the WHOLE body. You can use it in a bodybuilding style workout or a more cross training style workout. Or both.
Here’s a quick video demo, taking you through a handful of strength exercises. Working through the full body.
A couple tips:
Make sure to not go too light. You want to feel like you’re working out and challenging your body.
But, also, don’t go too heavy. Doing single kettlebell movements with a weight too heavy can lead to a quick injury.
Here’s a couple other Kettlebell Workouts to try out.
When I was doing In Person One on One Training, a favorite style of workout was always the days we did Cardio Kickboxing.
While I taught the basic techniques to hit a decent punch and kick, it was so much more than that.
A major thing was the stress relief it provided. To come in a just punch and kick things (mostly me!) was incredibly beneficial to the mood.
Other benefits included:
High calorie burning
Strength training without weights
Better Endurance, Speed, & Power
And another benefit was, you can do it anywhere. Yes, having a punching bag is a plus, but it’s not 100% necessary to get a great workout in.
Shadow boxing is great!
Getting a partner to hold some pads up is great!
It’s really a great overall workout.
Here’s 3 Cardio Kickboxing Workouts you can do anywhere.
Another month of social distancing means another month of the gym being closed. So, a bunch of people are stuck to workout at home with no actual workout equipment.
I’m just going to try and help out as best as I can, and share 4, no equipment needed, workouts for you to do.
AMRAP 20 : Descend
*Set a timer for 20 minutes, and complete as many rounds/reps as you can of the following:
50 Jumping Jacks
40 Step Back Lunges
20 Ab Twist
Bakers Dozen Circuit
*Complete 2 Rounds. 13 Exercises. 13 Reps Each.
Knees Up Crunch
Toe Touch Jumps
Plank Shoulder Taps
8 Minute Abs
*Set a running clock. Do each exercise for 60s, then move directly to the next exercise.
Half Get UPS
Leg Raise to PopUps
Toe Touch Reach
EMOM : Burpees +
Set a timer. Every minute on the minute, do the following:
Minute 1: 5 Burpees + Max Reps of Squats
Minute 2: 5 Burpees + Max Reps of Lunge Jumps
Minute 3: 5 Burpees + Max Reps of Plank Walk Outs
Minute 4: Rest
*Repeat 4-5 times*
Try these workouts and let me know how it goes.
My next post will be for those working out at home and have a set of dumbbells…